It hasn't seemed like an off week yet but the next two days only have one workout each.
Today had a 4000yd swim, 1:25
500yd pre warm up
warm up200S,2X(50S,100K,50S)
400,300,200,100 E2 :20 RI
300,200,100 neg split E2-3 :25 RI
200 Fast :30 RI
100 fast :30 RI
4X150 pull :20 RI
400 cool down
12 mile on CT 40 minutes 5 min warm up, 30 min at 135bpm, 5 min cd
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